full squat
8 x 100kg
8 x 110kg
upright rows
3 x 8 x 40kg
planned two more sets of 115, 120 fullsquats but just felt it would really be pushing it after a very good speed session and didn’t want to risk burnout.
good work, especially with the restraint shown in the weight room.
tempo
6 x 150m @ 22s
Energy-Health Rating: 8.5
BTW if anyone can answer this it would be appreciated.
I have a few 20easy-20fast-20easy runs on saturday. Is my thinking correct when executing them:
First 20m is a 90% effort/build up, for the fast 20m pump arms a lot faster and go as fast as possible, cruise the last easy 20?
1st 20m = tempo effort basically
2nd 20m = yes your correct here
3rd 20m = yes, cruise - aka asafa in the last 10m of most of his races. hahaha:D
the key is to focus on arm drive when you reach the 20m fast section, really work those and you should lift percepitbly. There is a good demo of it in the GPP DVD I’m sure you have.
Thanks for help with the flying 20’s
Question:
Is there any disadvantages with single stiff legged deadlifts compared to normal sldl? I want to minimise loading my back tomorrow.
Thanks
they are quite different which you will notice straight away. Why not do lunges or 1 leg squats with back leg on bench?
I dont really like 1legged squats like that as I have done them before and just felt like I was getting stronger at the excercise not truely getting stronger.
I think im going to change my set up to this:
Mon: Bench, Chins, Ham Holds
Wed: Squat, Rows
Sat: SLDL or GoodMornings, Dips
Track
2 x 20m @ 100%
2 x ( 3x 20E-20F-20E)
recovery: 8rep/12set
(was going to do some block starts but coach too busy)
Weight room:
Single Leg Hamstring holds
3 x 20s + 25kg.
Dips
1 x 8 @ bw+15kg
1 x 8 @ bw+10kg
1 x 8 @ bw+10kg
Shameless set of wrist curls (wanker curls 
:o )
3 x 12 @ 25kg
Energy-Health rating: 8.5
I still feel my first 2-3 steps in the standing acceleartions are very average compared to everything else. Having trouble finding the right stride length to start on. Definately have to work on this.
Oh my God the flying runs felt quick, I am a lazy stopper but getting 120m down the paddock was ridiculous. Arm pump advice was really effective.
Was veeeery tempted to run an 100 due to perfect conditions and wind just to see what I could drop, but I think common sense prevailed and the fact that I have not practiced block starts also held me back:p
In the weight room was going to do SLDLs but left hamstring was feeling sore and crampiing so had to drop it. Definately getting better but I am planning on training on the track THEN taking 2.5g of creatine before the weights. Thoughts?
fair enough 
I still feel my first 2-3 steps in the standing acceleartions are very average compared to everything else. Having trouble finding the right stride length to start on. Definately have to work on this.
Don’t worry or think about that just relax, focus on driving your arms and let your feet tick over.
Good call re not running the 100, race when you are ready. Things a re shaping for a really good season for you.
track
3 x 60m (30m intensity limit)
3.5/rep 8/set
weights
bench
65kg 3 sets of 6
chins
10kg + bw 3 sets of 8
single leg ham holds (these are really good thanks KK)
3 x 20s bw + 30kg
Will throw in a reverse leg press on mondays as well as I think I’ve found a way to do them on the standard leg press machine.
health-energy rating - 7.75 ( only a bit low because I was up till 2am and awoke at 8am because of exams :o )
Well first bump in the road has been hit. Left hamstring felt very tight/sore/crampy on sunday and still a wee bit today. Did my first three accels and felt:
- I was struggling and forcing the movement a bit
- Did definately NOT feel as fast as I did on wednesday/saturday and I was probably 0.05-0.15 slower than I should be getting to 30m
So I stopped. I could of continued and pushed through it but,the aim here is not to ingrain and reinforce crappy running. perfect practice makes perfect.
going to see a physio on tuesday and have booked massage on wednesday. If I’m able to ill train on wed but have no problems waiting till thur or friday before the next 3x3x60m. If thats the case I’ll just shift out saturdays session to sunday.
so to get back on schedule it will be either:
Thur: SE
Sat: Speed
Mon: SE
or
Fri: SE
Sun: Speed
Tues: SE
Thur: SE
Sat: Speed
massage
6 x 15 hamstring excercises.
My experience with the Spp set up from the Vancourver dvd, is the intensity is nuts as you get along the weeks.
Things to watch out for is the intensity limits.
Can you acc out to 60m?
If yes, then following it will be ok
if not, then things need adjusting
Charlie talked about it about 2ish months ago, ill see if i can find it and post it here for you.
Here it is:
[Quote:]
Originally Posted by tamfb
Could u plz solve this int limit issue bc some of us are having problems adjusting it to there current ability, im one of those people? gonna use a nice even number like 30m or 11.0+ runner for the athlete max acc distance, how could this athlete progress over the 12spp workouts. [end Quote:]
Quote: Charlie Francis
It’s individual because you might also accelerate more easily as a beginner, moving the mark farther out than it might be at 100%, Let’s say you run 11.0 and reach your limit at 30m at 100% (probable for a male with limited development and significant deceleration by the end of 100m), if you accelerate moderately, you’ll prob reach by 30m what you’d reach by 20m if you went 100%. As well, you will likely improve your maximum speed capacity far faster relatively when compared to a top athlete within the phase. A more modest acceleration may help with the more pressing need for a better finish. Everything needs to be adjusted to your individual needs.
[quote=“boldwarrior”]
My experience with the Spp set up from the Vancourver dvd, is the intensity is nuts as you get along the weeks.
Things to watch out for is the intensity limits.
Can you acc out to 60m?
If yes, then following it will be ok
if not, then things need adjusting
Charlie talked about it about 2ish months ago, ill see if i can find it and post it here for you.
Here it is:
Thanks, I definately hit top speed before 60 but a bit after 30m too. Will take this into consideration.
gym:
depth jumps:
3 x 3 for hieight
5 for distance
full squats
100kg x 10
110kg x 10
115kg x 10
really need to start squatting more but cant be bothered at the moment.
upright row
3 x 8 x 45kg
shoulder raise
2 x 8 x 11kg
hamstring excercises:
6 x 15
health-energy: 8
so sleepy…exams crushing training…be done on friday.
hamstring excercises 6 x 15
abs
health-energy rating: 7
[quote=“boldwarrior”]
My experience with the Spp set up from the Vancourver dvd, is the intensity is nuts as you get along the weeks.
Things to watch out for is the intensity limits.
Can you acc out to 60m?
If yes, then following it will be ok
if not, then things need adjusting
Charlie talked about it about 2ish months ago, ill see if i can find it and post it here for you.
Here it is:
so does this mean for someone thats slower not to go according to charlies actual spp intensity limit design, but accelerate only to where your speed allows. So for a 12second runner 20-25m intensity limit throughout the SPP, and for 11s runner 30-35m intensity limit throughout the spp phase?
[/quote]
Read that post again. He says it there.
No
My interpretation is you still do the intensity limits of 20,30,40,50. But if you hit top speed at 30m and your in a week where it says 40m intensity limit, build into your acceleration slower than you normally would to hit top speed at 40m.
so in other words dont bust out the acceleration unless you know you can handle the intensity limit? Meaning you accel slowly to reach acceleration speeds up to 40m, rather then accel headstrong making one reach top speed faster?
It means shorten the accel distance to your ability. If you run 11.0 or 12.0, you cannot even accel to 40m, so you shouldn’t have a 50m intensity limit.
Track
3 x 60m [30m intensity limit] 4min/rep
8min/set
3 x 60m [30m intensity limit] 4min/rep
8min/set
3 x 60m [30m intensity limit] 4min/rep
8min/set
Weights
Bench 3 x 6 at 67.5kg
Incline Bench 2 x 8 at 50kg
Tricep pushdown 1 x 12 x 54kg
abs, 7kg med/3kg med
hamstring excercises 6 x 15
Health-Energy rating: 8
Track runs felt pretty quick into a headwind. Definately still do not hit top speed at 30m. Cadence definately improving, and my first 2-3 steps are perfect now, also able to get a lower angle going.
BTW John trained next to Julie Seymour and some other silver fern today. She’s in great shape for her age, they were doing some interesting prep before the world champs. Hopefully they do better than the ABs :o